Recovery
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Warm-Up | Routines | Recovery | Internships
- Stress (school, boy/girl friend)
- Nutrition (skipping meals, fast food fixes)
- Lifestyle (heavy drinking, late nights).
Recovery Routines:
Static Stretch
Foam Roller Series
Rope Stretch
Upper Body Stretch
Wall Stretch Series
Static Stretch
Always contract opposing muscle groups
Lateral Lunge x30 sec
Reverse Lunge- knee on floor x30 sec
Spider Lunge- back leg straight x30 sec
Quad x30 sec
Glute- back leg straight x30 sec
Toe In Hamstring x30 sec
Switch legs
Foam Roller Series
Hip
Piriformis (Right over Left)
Hamstring (3 Way Foot)
Glute Med
IT Band
Hip Flexors
Quad (3 Way Foot)
Bent Leg Quad
Groin
Calves
Switch Legs
Upper Back- hands on head/elbows together
Lats
Chest
Rope Stretch
Always contract opposing muscle groups
Calf Stretch x30 sec
Bent Leg Calf Stretch x30 sec
Hamstring Stretch x30 sec
Figure 4 (ankle on knee) x30 sec
Leg Out to Side x30 sec
Over and Across x30 sec
On Side Quad (ankle on knee) x30 sec
Switch Legs
Upper Body Stretch
Always contract opposing muscle groups
3 Way Pec on Wall x10 sec ea
1 Arm Lat Stretch on bar x20 sec ea
2 Arm lat Stretch on bar x30sec
Arm Across x20 sec ea
Tricep Stretch with Side Bend x20 sec ea
Stagger feet
Wall Stretch Series
Always contract opposing muscle groups
2 Leg Hamstring x2:00
2 Leg Groin x2:00
1 Leg Figure 4 x1:30 ea
1 Leg Quad/Hip Flexor x1:30 ea
Warm-Up | Routines | Recovery | Internships
- It is an important concept to realize that we do not actually improve our strength & fitness levels during a workout. Our fitness levels improve after the completion of your workout. The workout simply provides a stimulus to improve.
- The amount of volume and the type of work performed during the training session will dictate how long it will take for strength & fitness levels to improve.
- Your initial fitness levels will also dictate how long it will take for your fitness levels to improve (i.e. the higher your work capacity, the quicker you will recover from workouts).
- The graph below shows Hans Selye's GAS (General Adaptation Syndrome) principle.
The Alarm Stage occurs after a training session. During the resistance stage the body is recovering, and if the body can not recover back to baseline levels, the exhaustion stage occurs. The exhaustion stage indicates that overtraining has occurred.
- The goal of training is to time training sessions accurately so that the next training session coincides with the Supercompensation stage. This term means that our strength & fitness levels have increased above our initial levels.
- If insufficient recovery time is not given between training sessions, the athlete's strength & fitness levels will drop further below baseline and more time will then be needed for the athlete to supercompensate.
- If too much recovery time is given between training sessions, the athlete may have already passed the supercompensation phase and the original training session would have been pointless.
- Stress (school, boy/girl friend)
- Nutrition (skipping meals, fast food fixes)
- Lifestyle (heavy drinking, late nights).
Recovery Routines:
Static Stretch
Foam Roller Series
Rope Stretch
Upper Body Stretch
Wall Stretch Series
Static Stretch
Always contract opposing muscle groups
Lateral Lunge x30 sec
Reverse Lunge- knee on floor x30 sec
Spider Lunge- back leg straight x30 sec
Quad x30 sec
Glute- back leg straight x30 sec
Toe In Hamstring x30 sec
Switch legs
Foam Roller Series
Hip
Piriformis (Right over Left)
Hamstring (3 Way Foot)
Glute Med
IT Band
Hip Flexors
Quad (3 Way Foot)
Bent Leg Quad
Groin
Calves
Switch Legs
Upper Back- hands on head/elbows together
Lats
Chest
Rope Stretch
Always contract opposing muscle groups
Calf Stretch x30 sec
Bent Leg Calf Stretch x30 sec
Hamstring Stretch x30 sec
Figure 4 (ankle on knee) x30 sec
Leg Out to Side x30 sec
Over and Across x30 sec
On Side Quad (ankle on knee) x30 sec
Switch Legs
Upper Body Stretch
Always contract opposing muscle groups
3 Way Pec on Wall x10 sec ea
1 Arm Lat Stretch on bar x20 sec ea
2 Arm lat Stretch on bar x30sec
Arm Across x20 sec ea
Tricep Stretch with Side Bend x20 sec ea
Stagger feet
Wall Stretch Series
Always contract opposing muscle groups
2 Leg Hamstring x2:00
2 Leg Groin x2:00
1 Leg Figure 4 x1:30 ea
1 Leg Quad/Hip Flexor x1:30 ea
